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Runner's World The Runner's Diet: The Ultimate Eating Plan That Will Make Every Runner (and Walker) Leaner, Faster, and Fitter Paperback – September 15, 2005

3.8 3.8 out of 5 stars 124 ratings
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A unique eating plan for both novice and experienced runners--to help you achieve optimum performance and keep those unwanted pounds off.

If you are a serious runner, or are thinking about starting a running or run/walk program to keep fit and help you lose weight, forget about the traditional food pyramid--or today's low-carb diets. As noted dietitian Madelyn H. Fernstrom, Ph.D., C.N.S., explains, the eating plan that best meets the needs of runners at all levels is based on a 50 percent carb, 25 percent protein, 25 percent fat ratio. Here Dr. Fernstrom details a realistic program, individualized for each person's activity level, that will enable runners to maximize their performance while maintaining long-term success at weight control.

In Runner's World The Runner's Diet, the reader will discover:

o Why the 50-25-25 ratio works best for runners--and even walkers
o How to match your eating pattern to your running style
o How to make use of a daily food and activity log

With the imprimatur of Runner's World, the leading authority in the running field, Runner's World The Runner's Diet by Madelyn H. Fernstrom with Ted Spiker is the first book to recognize that runners cannot depend solely on physical activity to control their weight--and to outline a lifetime weight-loss plan that is best for their special needs.
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Previous page
  1. Part of series
    Runner's World
  2. Print length
    204 pages
  3. Language
    English
  4. Publisher
    Rodale Books
  5. Publication date
    September 15, 2005
  6. Dimensions
    6.1 x 0.6 x 9 inches
  7. ISBN-10
    1594862052
  8. ISBN-13
    978-1594862052
  9. See all details
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Editorial Reviews

About the Author

MADELYN H. FERNSTROM, PH.D., C.N.S., is the founder and director of The Weight Management Center at the University of Pittsburgh Medical Center. Dr. Fernstrom has written 180 articles for scientific publications and edited one book in the areas of neuroscience, endocrinology, and nutrition. She lives in Pittsburgh, Pennsylvania.

TED SPIKER, assistant professor of journalism at the University of Florida, is a contributing editor to Men's Health. His work has also appeared in Fortune, InStyle, Sports Illustrated Women, and other publications.

Product details

  • Publisher ‏ : ‎ Rodale Books; First Edition (September 15, 2005)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 204 pages
  • ISBN-10 ‏ : ‎ 1594862052
  • ISBN-13 ‏ : ‎ 978-1594862052
  • Item Weight ‏ : ‎ 2.31 pounds
  • Dimensions ‏ : ‎ 6.1 x 0.6 x 9 inches
  • Customer Reviews:
    3.8 3.8 out of 5 stars 124 ratings

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Customer reviews

3.8 out of 5 stars
3.8 out of 5
124 global ratings

Top reviews from the United States

jules
5.0 out of 5 stars Informative and simple
Reviewed in the United States on December 5, 2011
Verified Purchase
I recommend this book to anyone that is a walker or a runner or if you are thinking about beginning to be one. There is a lot of reputable information. With so many myths and advice out there it was nice to find something with real research proven to work. I am a runner and have struggled with weight even with a regimen of running. I found out why in the first few pages and have began to lose those stubborn pounds. This will help simplify your journey for weight loss, management and life long health!

To the author Madelyn Fernstrom ( PHD, CNS ) Thank You!
2 people found this helpful
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Lori C.
4.0 out of 5 stars Good information.
Reviewed in the United States on July 14, 2019
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kind of hard to find much of anything in this book about what foods to eat. A lot of information on why you should eat right, but not much specific information on how to do that.

I went back and looked at the book again. There are lists of foods that runners should eat. And information about what types of food should be eaten together. Actually, the information is there, but the reader needs to build their own diet plan. Which is what I prefer anyway. I changed my rating from a 2 to a 4.
One person found this helpful
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jellybean71
3.0 out of 5 stars more on the technical side,
Reviewed in the United States on March 28, 2011
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I am a true beginner in that I have never run before and I am 39 yrs old. I was hoping this book would offer some menu suggestions, but it turned out to be more technical with percentages and breaking down how the body works. The information was helpful but a little hard to read as a novice to the sport.
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Ann DeVito
5.0 out of 5 stars Good book!
Reviewed in the United States on February 12, 2014
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The author is wonderful! He has written many good books. His books are very informative and easy to read! I found his books to be extremely motivational and inspiring!!!! So, sometimes when you get up from the couch and go out for a walk/run because of an author…… you can't ask for a better author!!!!! I recommend all of his books!!!!
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J. T.
2.0 out of 5 stars Last Time I Forget to Read Reviews
Reviewed in the United States on June 2, 2012
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I should have read the other reviews before buying this book. I've had it for roughly 4 hours now, I've flipped through the entire thing. It's more like Weight Loss for Newbs, has little to do with running or making oneself faster, leaner, and stronger. I'm also baffled at the "free foods list." It's all diet drinks and processed chemicals! No thank you! I gave it all up months ago. I really just wanted a book that would give me guidelines for adequate nutrition. I'm currently training for my first half-marathon. I'm not really a naturalist but this book makes me feel sorry for the trees that died so this could be printed.
5 people found this helpful
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amy m.
5.0 out of 5 stars This book really helped me and put my diet in ...
Reviewed in the United States on January 6, 2016
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This book really helped me and put my diet in perspective. I lost a lot of weight while training and running. I realized I didn't have eat as much as I eating to run a marathon. I couldn't figure out how I was gaining weight and not losing until I read this book.
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Miranda Galvin
1.0 out of 5 stars Disappointing All Around
Reviewed in the United States on June 6, 2013
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This isn't really a diet for "new and experienced" runners. This book is a weight loss plan for casual runners, and more so, for people who want to or used to run. Fernstrom focuses on weight loss and didn't provide what I was hoping for, a book on a true "diet" - a sustained meal plan for maintaining health and fitness for someone who runs (not walk/runs, not jogs). Even still, I'm concerned with her recommendations.

Fernstrom seems to rely a lot on no-sugar (and therefore, artificially sweetened) foods that can a) actually lead to weight gain and b) are incredibly processed (she also advocates I can't believe it's not butter spray - can we talking about the quality of food she's recommending?)

She also doesn't recommend counting calories, but advocates a 50-25-25 split that seems to require doing so. In addition, large body of fitness research suggests that macro-based goals (in grams) for fats and protein are preferable to a percentage split, especially if you're more active. I'm a moderately active runner, logging about 25-30 miles a week, and increasing. On my long run days (where I eat more than 3,000 calories just to maintain my 120 weight), to hit Fernstrom's 25% protein, I would need to consume more than 750 calories from protein. That's nearly 200 grams of protein, and almost 2gs per pound of lean body weight on me, which is too much for a runner (even by her own recommendations) and is quite taxing on the liver.

The other thing I don't care for is Fernstrom's "hard and fast" diet rules. For one, she likes to limit/eliminate snacks. Well that's fine, if by snack, you mean Doritos and a Snickers. But she forgets that a snack can be a container of greek yogurt, or an apple with some peanut butter or low fat cheese. Snacking works well to further spread out calories and limit blood sugar fluctuations common after large meals. Similarly, she also promotes the "no food after 7" rule. But if you don't go to bed until 11, and then you sleep until 7, you've now gone 12 hours without food, and that's not great for your blood sugar or metabolism. That rule may help you stop late night snacking, but there's a difference between planned, conscious snacking choices and impulsive (often nutritionally dubious) binging.

And sometimes the food recommendations she makes are contrary to other running recommendations, and really, to common sense. She advocates some prerun/walk snacks that are low in calorie, contain fair amounts of fat, and often fiber. Fiber and fat (so dairy, peanut butter) are likely to cause GI distress when consumed shortly before a run since they take longer to digest. And if you're an AM runner, 100 calories after 5-8 hours (at least) of fasting is a good way to pass out (not to mention the quality of your run will suffer too). She recommends consuming 6-12 ounces of water right before a run, another suggestion unique to this book.

All in all, this isn't really a book about a "runner's diet" in the real sense of what a runner should eat to better his/her body, mind, and runs. This is a book about weight loss for the lightly active (or aspiring) runner who doesn't want to keep track of calories or food intake in any detailed fashion and doesn't want to make major changes in the types of food he/she eats. To be honest, I'm surprised this has a RW stamp - this isn't the quality I usually get.
14 people found this helpful
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Mlia
4.0 out of 5 stars Simple and Straightforward
Reviewed in the United States on January 11, 2012
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Over the past few years I was the runner who would log loads of miles during the week, using it to justify eating half a pizza and burger/fries whenever I wanted. I knew this was a bad philosophy, but I didn't understand the basis of it in it's entirety. This book gave me a simple and straightforward method to understand the calories in/calories out method. The book also gave me further reinforcement that I didn't need to spend hundreds of dollars on diet methods or a gym membership. Instead I held myself accountable for my actions, got a low cost membership to the local Y and bought a good pair of running shoes. 1 year and 16 pounds lighter I'm running faster and further than I have in over a decade. I still have this book and refer friends to it whenever they ask about a good method to lose weight and improve their workouts.

Be aware though, this is more of an explanation/philosophy book. If you are looking for a plethora of workout regimens and diet plans this is NOT the book for you. However, if you REALLY want to understand why you aren't losing weight even though you are working out 5 times a week this book explains the reason in a simple, straightforward way and leaves you motivated to stick to your goal.
5 people found this helpful
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Top reviews from other countries

James Lythgoe
5.0 out of 5 stars Practical and Useful Information.
Reviewed in Canada on November 26, 2017
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The presentation of the book won't stun you. That is, it is not a glamorous book. However, the information in it is solid, practical and useful and that is where this book shines.
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Robert Kee
5.0 out of 5 stars runner's deit
Reviewed in the United Kingdom on May 15, 2014
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I had a quick read of sections of this little book on parts that might interest me. It is a good fundamental source, stuff that if you don't know should know that suits my none time wasting baloney attitude.
One person found this helpful
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Frieda
4.0 out of 5 stars Nothing New in the Runner's Diet Field
Reviewed in Canada on July 26, 2015
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I am being generous. It is a good read for someone that hasn't read this type of book before. For the runner that has this is just a different version of what they all say.
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jane
5.0 out of 5 stars Five Stars
Reviewed in the United Kingdom on August 6, 2015
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great book!!
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Glenna
2.0 out of 5 stars Nothing new here
Reviewed in Canada on August 18, 2010
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As soon as I started reading this book I knew I was going to regret the purchase.
All it is is a pitch for counting calories, with very little practical advice on how to do so, but sure does have a lot of personalized anecdotes.
It's nothing I didn't already know. Also, a book called "the runner's diet" should be about runners, not runners and walkers. They are not the same. The authors are all about restricting calories but have no real perspective on the challenges of being a runner and the havoc it plays with your metabolism and appetite throughout the week.

What I would have liked was more advice on how to deal with the 'hungry runner' problem, or how to balance out appetite on long run days vs. shorter training runs, this kind of thing. I will be returning this book.
26 people found this helpful
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